Salt is one of the most essential and over -used components in the Indian kitchen. But not all salts are made the same. Instagram wellness often adds pink salt, black salt, deserted salt, and low-modern salt to confusion around.

So, which one is really healthy? Let’s break it.

What is salt, really?

At its core, salt is sodium chloride (NACL), a compound that helps to regulate fluid balance in the body, nerve transmission and muscle function.

While sodium is essential for survival, it is much more harmful. Additional intake is a famous risk factor for high blood pressure, stroke and heart disease.

The World Health Organization (WHO) recommends less than 5 grams of salt per day – about one level spoon.

But Indians consume more. On average, an adult in India eats 10–12 grams of salt daily, more than double the range of safe range. It comes not only from home -made food but also from pickles, PapdsSnacks, NamkenProcessed foods, and restaurant dishes.

Therefore, while people argue which salt is “healthy”, the real problem is not which salt is – but how much.

What does extra salt do?

Many people reduce the damage caused by consumption of high salt. It spoils kidney problems and high blood pressure, maintains the body water, and increases stress on the heart. Blood pressure can spike, and it can also cause vertigo.

“Salt bothers people with kidney issues and high BPs. It maintains the body water, increases the pressure on the heart, and can shoot blood pressure,” Suman says Suman’s founder Suman Aggarwal.

Iodised salt

Regular table salt with iodine is the most widely used form in India. The country still fights iodine deficiency disorders such as goiter and cognitive loss, especially in children and pregnant women.

Iodized salt is essential for thyroid health. Nutritionists recommend adding it to the end of cooking, as iodine evaporates at high temperatures. It is also important to store it in an airtight container, otherwise iodine may be oxidized and evaporated.

This is the best option for everyday use.

Pink salt (Himalayan salt)

Marketed as a “super-hour” with “84 minerals”, pink salt is still 98–99% sodium chloride like regular salt. Tres mineral, such as iron that gives it a pink color, is present in very small amounts and does not provide any significant health benefits.

The big concern is that pink salt is often not iodized, which means that it cannot prevent iodine deficiency. Poor-quality, irregular versions can also contain contaminants such as heavy metals.

Although it looks beautiful and has a different taste, it is not healthy than iodized salt.

Black salt (art salt)

Black salt is a type of volcanic rock salt with sulfur compounds, which gives it a spring, egg odor and taste.

Its sodium content is almost similar to regular salt, although it is often used in Ayurveda and is believed to help digestion. However, scientific evidence for these claims is limited.

Its strong taste can help reduce the use of overall salt. Great for chats or ratus – but its use to taste, not for health.

Rock salt (rock salt)

Crystalline rock salt, also called Senda, is often used during religious fasting and in virtuous cooking. It is usually marketed as “pure” or “natural”.

Claims that desered salt “alkaline,” “detoxifying,” is not supported by science for digestion. From nutrition, it is still sodium chloride, like other salts. Culturally important and safe for fasting, but not a healthy everyday option for iodized salt.

Low sodium salt

Low-modal salt is a mixture of sodium chloride and potassium chloride. This is often recommended for people with high blood pressure, as potassium helps to counter the effect of sodium on blood pressure.

WHO recommends low-modal salt as a preventive tool against heart disease in countries like India, where salt intake is very high.

But it comes with a caution: kidney disease, heart failure, or potassium-spring drugs should not use it without medical supervision, as additional potassium can be dangerous.

It is useful for people with high blood pressure, but only under the advice of a doctor.

Salty

Sodium is sodium, whether it comes from pink, black, or artisan salts, and for people with high blood pressure or heart disease, the most important step is cutting the consumption of overall salt. Iodine continues to play an important role in India, where shortcomings are still common, which makes stronghold salt an essential option. Ultimately, the smart option is not a staunch looking salt on the shelf, but is using the right type in the right amount.

Salt smart, salt is not fancy.